It’s no secret that Kendall Jenner is blessed with good genes—but that didn’t stop her from prepping hard for the Victoria’s Secret Fashion Show. The model worked with celebrity trainer Gunnar Peterson nearly every day before the show, and she didn’t slouch on her workouts.

“People will find it hard to believe, [but] that girl squats, dead-lifts, and does pull-ups,” Peterson tells Us Weekly in a new interview. Jenner, 21, also did “a lot of sled-pushing, a lot of lateral banded work, up and down the track, and a lot of very high-intensity cardio intervals” leading up to the show, he says. And, he adds, she’s “fully in the zone” when it comes to workouts.

Albert Matheny, M.S., R.D., C.S.C.S., of SoHo Strength Lab and Promix Nutrition, tells SELF that her go-to workouts of squats, dead-lifts, pull-ups, and sled-pushing are good ones because they’re total body exercises. “These are some of the most efficient movements because engaging many muscle groups results in more calories burned,” he says. Moves like Jenner’s help build lean muscle, and you can constantly progress to challenge your body by varying sets, reps, weights, and rest time to match your goals.

Doug Sklar, C.P.T., and founder of New York City-based fitness training studio PhilanthroFIT, agrees. “These types of exercise engage virtually every major muscle group in your body, making them very efficient,” he tells SELF. “Many of these exercises have real life applications as well. We've all had to lift a heavy box at some point in our lives.”

As for her “high-intensity cardio intervals,” Matheny says those are basically just several sprints that may have weight added into them, like a 50-meter weighted sled push, with ample rest time between sets. The goal of high-intensity cardio intervals is to elevate your heart rate, Sklar says, and they typically last anywhere from 10 to 60 seconds. “These are highly efficient exercises that don't take a lot of time, but will leave you feeling spent,” he says.

If you don’t have access to a sled, but want to try a similar workout to sled-pushing, both experts recommend using a treadmill that’s turned off instead. Keep your arms straight and hands on the front bar of the treadmill, and push the tread on the treadmill to get it to move. “Drive the treadmill with the power of your feet,” Sklar says. Sprint for 10 to 20 seconds and then rest for double the amount of time you pushed for, before doing it again (just make sure the equipment you use is up for it, although Matheny says it’s usually not an issue).

You can also try bear crawls on the floor, using your hands and feet to move you around with your knees off the ground, Sklar says.

Matheny says Jenner’s workout is solid, and it’s good to incorporate all of the exercises she did into a balanced program. However, if you’ve never done any of these, he recommends getting input from a trainer at your gym first to tailor it to your needs and ability. “Every one of these can be modified in range of motion, reps, and weight to make it doable for anyone, assuming you have no major injuries or limitations,” he says. Sklar also recommends starting slowly and progress gradually to minimize your odds of getting injured while maximizing your results.

While Peterson says the model worked out “almost every day” leading up to the show, you don’t need to do these moves every time you hit the gym to have a really good fitness routine. “As a general guideline, two times per week is sufficient for these full body, high intensity exercises,” Sklar says. “Alternate days can be supplemented with lower intensity work such as yoga, flexibility training, or sport -specific training.”